WORKOUT OF THE DAY

Saturday, 23 May 2020

The next Gear Lending Day is Saturday, May 23rd, 11a-3p.

Sign up HERE.

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Zoom Class for Sunday’s WOD!
Tune in at 9am, Sunday.
Link is on our FB Group Page.

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5 Rounds
400m Run or 500m Row
21 Deadlifts
15 Push Ups
9 Pull Ups or Bent Over Rows

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Target a DL weight that’s just heavy enough that you can complete in 2-3 sets for each round. There should be few stoppages on this workout.

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Suggested Warm Up:
300m jog
20m high knees
20m high kicks
20m karioca
10m Lunge lunge squat
10m inchworm with push up
200m jog
10 good mornings (pvc, light barbell)
10 deadlifts (with barbell, KB, DB, or weighted item)
10 bent-over rows (with squeeze at top)
10 good mornings
10 plank shoulder & Hip taps
Run 100m
Child’s pose :90
Samson Stretch + Lizard + Pigeon Pose (:20 each, R + L)
Down dog calf stretches